Periodization

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    Periodization


    I have been reading up quite a bit on periodization, and have been working on a new workout plan...

    how does this look? its rough, I dont have my 1rm down for my lifts yet either. but just as a template.


    Week 1 (all lifts at around 60-65% 1rm and 30 sec rest in between sets unless noted)
    monday - back/bis
    deadlifts or good mornings 4 sets 12 reps
    seated rows 4 sets 12 reps
    lat pull downs 4 sets 12 reps
    alternating db curls 4 sets 12 reps
    conc. curls 3 sets 12 reps
    wrist curls 3 sets 20 reps


    Tuesday - shoulders
    Arnold press 4x12
    rear delt raises 4x12
    lateral raises 4x12
    front raises 4x12
    shrugs 4x12
    ab work

    Wendesday - cardio

    Thursday - legs
    back squats or box squats 4x12
    zercher squats, front squats, or split squats 4x12
    sldl 4x12
    leg ext. 4x12
    leg curls 4x12
    calf raises 4x16

    Friday - Chest/tris
    flat bench 4x12
    incline db bench 4x12
    flys 4x12
    tricep press 4x12
    tri pulldown 4x12
    kickbacks 4x12

    saturday - cardio

    sunday - off or light cardio


    Week 2 (weight @ 75-85% 1rm, with 1 min rest unless noted)

    monday - back/bis
    deadlifts or good mornings 4 sets 6 reps
    seated rows 4 sets 6 reps
    lat pull downs 4 sets 6 reps
    alternating db curls 4 sets 6 reps
    conc. curls 3 sets 6 reps
    wrist curls 3 sets 20 reps (60% max)


    Tuesday - shoulders
    Arnold press 4x6
    rear delt raises 4x6
    lateral raises 4x6
    front raises 4x6
    shrugs 4x6
    ab work

    Wendesday - cardio

    Thursday - legs
    back squats or box squats 4x6
    zercher squats, front squats, or split squats 4x6
    sldl 4x6
    leg ext. 4x6
    leg curls 4x6
    calf raises 4x12

    Friday - Chest/tris
    flat bench 4x6
    incline db bench 4x6
    flys 4x6
    tricep press 4x6
    tri pulldown 4x6
    kickbacks 4x6

    saturday - cardio

    sunday - off or light cardio

    Week 3 (weight at 80-90% 1rm, 2 min rest, and to positive failure unless noted)

    monday - back/bis
    deadlifts or good mornings 5 sets 4 reps
    seated rows 5 sets 4 reps
    lat pull downs 5 sets 4 reps
    alternating db curls 5 sets 4 reps
    conc. curls 3 sets 8 reps
    wrist curls 3 sets 20 reps


    Tuesday - shoulders
    Arnold press 5x4
    rear delt raises 5x4
    lateral raises 5x4
    front raises 5x4
    shrugs 5x4
    ab work

    Wendesday - cardio

    Thursday - legs
    back squats or box squats 5x4
    zercher squats, front squats, or split squats 5x4
    sldl 5x4
    leg ext. 5x4
    leg curls 5x4
    calf raises 4x16 (60-70% max)

    Friday - Chest/tris
    flat bench 5x4
    incline db bench 5x4
    flys 5x4
    tricep press 5x4
    tri pulldown 5x4
    kickbacks 5x4

    saturday - cardio

    sunday - off or light cardio

    Week 4 (weight at 60-65% 1rm for core lifts, 75-80% for aux. lifts, 20 sec break in between core lift sets 1 minute for aux lifts. focus on core lifts will be speed)

    monday - back/bis
    partial deadlifts and good mornings 12 sets 3 reps
    seated rows 4 sets 8 reps
    lat pull downs 4 sets 8 reps
    alternating db curls 4 sets 8 reps
    conc. curls 3 sets 8 reps
    wrist curls 3 sets 20 reps


    Tuesday - shoulders
    Arnold press 4x8
    rear delt raises 4x8
    lateral raises 4x8
    front raises 4x8
    shrugs 4x8
    ab work

    Wendesday - cardio

    Thursday - legs
    back squats or box squats 12x3
    zercher squats, front squats, or split squats 12x3
    sldl 12x3
    leg ext. 4x8
    leg curls 4x8
    calf raises 4x16

    Friday - Chest/tris
    flat bench 12x3
    incline db bench 12x3
    flys 4x8
    tricep press 4x8
    tri pulldown 4x8
    kickbacks 4x8

    saturday - cardio

    sunday - off or light cardio

    Week 5 ( I will probably max out this week and if i find that this SOB works, i will start back with week 1)

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    comments anyone?
  3. Dan
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    I really don't know much about the science behind this, but as I said on another thread, I like the idea of adding weight to each lift each workout until your rep range is too low, then lightening the weight and starting over. This follows the progressive load principle that all those HST users go ga-ga over, allows you to vary your rep range constantly, and is very simple. I know some very large individuals who do this, and I now do it as well and it seems to be working so far.
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    I swear by periodization,training for hypertrophy,strength and power.This has been the staple of my training the last 11 months.Not only have I lost 70lbs of fat I must og gained at least 20-30 pounds of muscle during the same time...
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    I'm loving it...

    so far
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    Well. I have been using periodized programs for ~ the last 7months.

    I have put on 22lbs so far, about 5 of fat, and 15 of muscle, and a couple of pounds of water.

    I have done:

    2 cycles of Fortified iron's periodized program(loading volume and intensity over 6 weeks) gained ~8lbs

    TP PT by twin peak(13 week program, loading volume, intensity, the frequency. Gained ~9lbs here.

    Been on my own conjugate program for 3 weeks now. High volume, and progressively adding more volume over 6 weeks, then deloading. I am up ~4-5lbs so far.

    My current journal:

    http://forum.bodybuilding.com/showthread.php?t=321185
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    Periodization, under one form or another, is the very basis of continued hypertrophy. Possibly, strength gains themselves can be had without periodization.

    Periodization, in its less restrictive definition, is simply changing the type of routine you do from time to time. Of course, "Periodization" has been a coined term for planned and thought-out routine changes, going from strength, to mass, to power, to definition periods.

    Even if you're going to be in any phase for a long time, you're still going to change many things in your routine, and eventually go back to things you've done before. That's some kind of periodization right there. It is absolutely necessary to the success of your endeavour, but sometimes alll the planning and work of a formal "Periodization" approach don't really add up to that much more in terms of results than going "Hum, I've been doing short rest and high reps for a while, let's change to medium reps and long rest for a few weeks"...
  8. Dan
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    KISS principle, guys.
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    I'm all about the KISS... i dont think that scheme is complicated at all - just long because i broke it down week by week. I have seen some whacked out complex training schemes... but the simple ones always seem to work best.
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    There's nothing wrong with what you've got up there IMO, its just that some people (nobody here of course )seem to get all caught up in the most scientific way of doing things that they just get confused. Periodization is great, but I see so many guys using these complex training programs that they found in this magazine or that website and it bothers me to see people spinning their wheels and going nowhere.
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    Abut periodization, I make up my own program that follow this philosophy, and had a question about different kind of hypertrophy.

    Would that be correct to say that the longer you put the muscle under tension, the better sarcoplasmic hypertrophy will occur (let's say 40 sec of TUT or so) and about 20-35 sec, it will be geared most toward myofibrillar hypertrophy. Or is the number of reps more important since more reps means more work done (law of physic), so more work would mean more sarcoplasmic hypertrophy?
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    More reps doesn't equal more work done. The reason for that is that the equation reps x range of motion = work done assumes a given tempo for the reps. Just holding a weight without moving it is work. Hold a 50-lb dumbell out in front of your face with your arm fully extended for a few hours and you'll see what I mean. This is because of good old gravity. Lowering a weight slowly is more work than lowering it more quickly.

    There is a lot of questioning about which kind of training will give you which kind of growth. Do you know which training STYLE will release which HORMONES? That is where you need to look in the first place because more often than not, total-body hormonal, and hopefully anabolic, response to training is more important than which specific exercise you do, all thought in terms of muscle-level stimuli but completely forgetting that the body is a whole.

    In other words, unless you understand the role of systemic IGF-1 vs autocrine IGF-1, how testosterone, growth hormone, cortisol and insulin all work and how to increase or decrease each of these hormones by changing your training style and nutrition, and all these things' effects on your body as a whole and muscles in particular, down to the microbiology of it all, including the myonuclear number phenomena, then it's not a valid question, yet.
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